Warm up with Surya Namaskar, Shirshasana and then work in supported Setu Bandha Sarvangasana on a brick to open your hip flexors. Then open your upper back, shoulders and low back with supported backbends over blocks before going up into Urdhva Dhanurasana with a brick under your sacrum.
Watch VideoPrepare your body for Urdhva Dhanurasana (bow pose) with standing poses, Shirshasana prep, Viparita Karani, arm, chest & back strengtheners and an upper back opener.
Watch VideoWeek 2 of Working Toward Urdhva Dhanurasana focuses on opening the shoulders, spine and hip flexors with special work in Hanumanasana, Eka Pada Rajakapotasana and supported upper back bend.
Watch VideoWarm up your spine, shoulders and hips with Surya Namaskar. Standing poses like Trikonasana open your hips with a focus on moving your back leg to open your back leg hip flexors. Virabhadrasana I also focuses on lifting your belly and opening your back leg hip flexors. Shirshasana prep will strengthen your shoulders and help decompress your spine. Setu Bandha Sarvangasana gets you into a supported backbend and again opens your hip flexors. Then increase the mobility and openness in upper back and shoulders with active backbends over a blocks.
Watch VideoEnjoy this Alive & Shine class with Aadil Palkhivala on getting into Padmasana. Our classes are curated to give you a well-rounded experience of Padmasana. You will be a guided to ensure you have ample time to cultivate body awareness and safety. With emphasis on alignment, you will foster a deeper understanding of your body and your practice. Feel rejuvenated and refreshed after every class carrying the benefits of your practice beyond the mat into all aspects of your life. Time to feel alive, and shine!
Watch VideoEnjoy this Alive & Shine class with Aadil Palkhivala on preparing for Padmasana. Our classes are curated to give you a well-rounded experience of Padmasana. You will be a guided to ensure you have ample time to cultivate body awareness and safety. With emphasis on alignment, you will foster a deeper understanding of your body and your practice. Feel rejuvenated and refreshed after every class carrying the benefits of your practice beyond the mat into all aspects of your life. Time to feel alive, and shine!
Watch Video